MODERATE DAY 22/30

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WARM UP n. 15min no shoes

TEE OMAT TAI

YOGA WORKOUT /side *hold each pose for 10 seconds
FORWARD BEND
WARRIOR I
WARRIOR II
TRIANGLE
SIDE STRETCH
REVOLVING TRIANGLE
HALF MOON
WARRIOR III
EXTEND BIG TOE HOLD
DOWNWARD DOG
LOW PLANK
COBRA POSE
CHILD POSE

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2 rounds

8x BANDED FACEPULL OH PRESS to SQUAT
8-10x/side HIP UPRIGTHING
5x/side WINDMILL *plate
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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video: BANDED FACEPULL OH PPRESS to SQUAT

video: HIP UPRIGTHING

video: WINDMILL

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MUSCLE SNATCH
3x4@light ~40-45%, rest btw sets 2min

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CLEAN + JERK *vanhat prosentit
2-3x2x[1+1]@barbell, 1x2[2+2]@50%, 1+2@60%, 2+1@70%, 1+2@75%, 3x1x[1+1]@80%, jerk-%, rest btw sets 2min

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SQUAT JUMPS 3x5, rest btw sets 2min

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SUPERSET: quality

3 rounds: NO SHOES

10+10x BARBELL WIRST CURL + EXTENSION
6x DUMBBELL CURL & PRESS

Rest as needed

KEHONHUOLTOA!

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PROG II - HEAVY-MAXIMAL WEEK 10/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

HEAVY DAY 28/36

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SNATCH
2x3@barbell, 2@up to 70%, 2@75%, 1@80%, 1@85%, 2x1@88%, sn-%, rest btw sets 2min

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SNATCH PULL *full foot
2@100%, 2@105%, 2@110%, sn-%, rest btw sets 2min

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PUSH PRESS + POWER JERK *pp flat footed/full foot
2x2x[1+2]@barbell, 1+2@up to 85%, 2x1x[1+2]@90%, pp-%, rest btw sets 2min *up to example 55-65-70-75-80%

...OR...

PAUSE SPLIT JERK + SPLIT JERK *2-3 sec in the dip bottom, rack
2x2x[1+2]@barbell, 1+2@up to 85%, 2x1x[1+2]@90%, pwr jerk-%, rest btw sets 2min *up to example 55-65-70-75-80%

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BACK SQUAT
3x3@80%, bs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds: NO SHOES

20-30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10+10x SIDE BEND *kb

Rest as needed

KEHONHUOLTOA!